Posts Tagged ‘san antonio’
Saturday, January 2nd, 2010
We are working on a new website so we’ll be under construction for a little bit but trust me it’ll be worth it
Wolfpack Six Pack
Tuesday, December 1st, 2009
Looks like he’s got the right idea about how to get flawless abs.
When I was a young seed I thought doing 300 crunches a day would get me abs. Naturally I was toothpick skinny so they were already there but I wanted cool ones like the ones on tv. So I did 300 crunches a night for 3 months straight. Something amazing happened after those 3 months. I didn’t get abs, I got something cooler, BACK PAIN!
It took me another 3 months to recover from the crazy back pain I got. It was then I realized somethings wrong. So I read and researched and found out that it’s better to work the core. Working my core got me stronger for powerlifting, it helped me run faster, I got extremely handsome, and I started smelling like Brad Pitt. Yes they are all true!
Working your core can do amazing things to your body. But you don’t have to take it overboard and go crazy with all the core hype. Core is important, but don’t start doing all this fancy standing on one leg while lifting 200lbs over your head, or doing a bench press on a stability ball while having one foot in the air and the other tucked behind your neck (ive seen it done). Stability and balance has it’s place in fitness but if having some awesome abs is your goal then don’t worry too much about them.
If you need a little help, let me clarify a few things by my “Do this Not That” list:
1. I don’t need to work my core directly, I already work them with squats and other lifts. WRONG-unless your squating 800lbs and above you need direct core work to help get you stronger and get those abs to come out.
2. I do 200 crunches a night. WRONG- instead of injuring your lower back by doing all those crunches work your CORE by doing things like planks and side planks that activate everything.
3. Just crunches and reverse crunches are all I need. WRONG- Your core is made up of alot of different muscle groups not just your abs. The main groups are your abs, lower back, hip flexors, butt, hamstrings (there’s alot more tiny ones involved). So stick to exercises that work everything like planks, hip extensions (butt ups), reverse planks (really awesome once you get the hang of them).
4. I do crunches on a cable pully with weights. WRONG- There should only be 2 reasons why you need to do this exercise. Unless your Arnold Shwarzenegger or you have the flattest most inverted abs ever. Your abs are a muscle so if you really stress them out with weight they will grow. This is why we prescribe weighted ab movements for someone who has no depth to their abs. We use just enough weight to make em pop.
5. I see what my favorite model or bodybuilder does and I do that, it works for me. WRONG- Those people spent years developing a workout for their body. Every BODY is different and needs different things. So before you go and do dragon flags like Bruce Lee stick to the basics.
I’ve narrowed down some of the top most effective ab exercises to do.
AB ROLLOUT – One of the best exercises to do in my book.
PLANK- There’s so many ways to make this simple exercise kick your ass
REVERSE PLANK- If your core is already a little strong then you might wanna give these a shot.
Add these into your routine and see what kinda difference it makes. I hope you had a great holiday. If you have any cool ab exercises you’d like to share post it down here and let us all know.
Bulletproof Your Holidays
Tuesday, November 24th, 2009With the holidays coming up it’s really easy to steer off course, or completely fall off!
There’s a bunch of family and friends. A bunch of food and cakes. Tons of beer. Tons and tons of beer. Honestly, it’s hard to avoid it. But there are some ways to shield yourself from it.
If you know you’re eating thanksgiving dinner at 7p.m then do a quick workout 1-2 hours before. A good 20 min interval workout is all you need to jump start your metabolism.
With all the food options everywhere stick to this rule. The majority of your plate should be filled with protein. Load it up with turkey, ham, whatever meat you have. Load your plate up with veggies like green beans ( I don’t know what your family serves but mine serves green beens, ewww). Try to stay away from starchy stuff as much as possible. Yeah you can get a serving of stuffing or mashed potatoes but keep it that way. JUST ONE SERVING!
Dessert is usually last so I’m hoping you stuffed yourself on turkey to be too full to eat sweets. But if you must then enjoy it. Hey after all it is the day to be thankful right. Same thing about one serving. Don’t go and load up your plate on pecan and pumpkin pie and say Jonathan said it’s ok. I said it’s ok to enjoy a slice or 2, not the entire pie!
Beer is one of the main things in my familys thanksgiving so I’m guessing it’s probably in yours too. With alcohol stick to my famous “5 drink rule”. You can have 5 drinks a week if you have to but it’s only 5. Either spread out during the week or all in one sitting just stick to 5. I know you’re thinking just 5!! Before you start freaking out, most americans get drunk with 5 beers so if that’s your goal im pretty sure you’ll reach it. If you’re the type to drink a case before actually feeling anything then the smartest thing is to probably stop drinking period. Call AA and set up your session because that’s probably the reason your overweight in the first place. I’m sorry i’m just being honest.
And last thing to bulletproof your holidays is write everything down. Write down what you ate or drank and when you did. You don’t have to get too technical and add up number of carbs or fat just write down what you ate. I call it damage control. After the holidays you look at your notebook and see all the damage you did or didn’t do and then start new workouts from there.
Happy Thanksgiving everyone!
6 Things You Can Do With Your Treadmill
Thursday, November 19th, 2009
Treadmills can actually be put to good use. If your thinking about getting a treadmill for your home then here are 6 things you can do with your new treadmill.
CLIP 1- You can use your treadmill to practice your handstand running speed. You never know when your gonna need to do a handstand and run away from dogs.
CLIP 2- If you don’t have a back scratcher you can get that annoying itch by using your treadmill. Works on all parts of the body.
CLIP 3- You can cheer someone up if they had a bad day. They say laughter is the best medicine.
CLIP 4- You can practice your surfboard or skateboard skills minus the boards. Or practice a quick pushup. You never know when you’re gonna need to do a push up while running.
CLIP 5- My personal favorite. Since home security systems are expensive you can use your treadmill to keep thiefs out of your house. Simply place it by a “hot spot” where there is a window or door and see how the thiefs will be repelled.
CLIP 6- Do you have an annoying niece or grandaughter that is always touching things and messing with stuff. Just turn your treadmill on and watch as the noise attracts her like flies are attracted to that crazy blue light thing. Im sure she’ll learn her lesson.
After you’ve used your treadmill for all those things you can finally put it to it’s best use, SELL IT or THROW IT!
Instead of paying up to $3,000 on a home treadmill try this home cardio instead.
30-30 cardio intervals (30 seconds full on sprint in place, 30 second recovery exercise)
30 sec sprint in place
30 sec alternating lunges
30 sec sprint in place
30 sec bodyweight squats
30 sec sprint in place
30 sec push up
30 sec sprint in place
30 sec lateral lunge
30 sec sprint in place
30 sec side plank ( switch sides halway)
Do this interval twice and your good to go!
The Secrets Out
Tuesday, November 17th, 2009Finally Project O Is Revealed!
Vampire Workouts Debunked
Thursday, November 12th, 2009Hey everybody hope all is well, got a quick one for ya.
I got asked an interesting question the other day that really stood out to me. Ive actually been asked this question about 48 times. I wanted to share it with all of you.
Here it is.
What’s the difference if I workout at night (midnight-3am) vs working out during the day? The person read on a magazine that one of their favorite bodybuilders would do his workouts and cardio at 2 am.
Well there is a difference and it depends on your lifestyle. If you work night shifts and sleep all day than it would be perfect to workout at night. But unless your a vampire, i’d say sleep at night instead.
There’s no extra fat burned or extra muscle growth if you workout at 2am. If you’re up all day and wanna workout at night you’re doing more harm then good. When you’re asleep is when you recover from rough workouts and when your body starts repairing itself. Why interupt that cause you saw it on a magazine? There’s no study showing that there is some magic thing that happens and makes you burn more fat when you do your cardio at 1am.
I say this myth is busted! (always wanted to say that)
P.S. Trade turkeys for workouts. Donate a turkey for a free week of bootcamp. Bring us a turkey which we give to a charity and well give you a free week to bootcamp ($97 value).I’ll give you more details in a bit.
EZ Formula #7
Tuesday, November 10th, 2009My mom has always been fit and loves to workout. But for a while now she had been too busy to do anything.
Sound familiar? Is there not enough time in your day with kids, school, work, side projects, church, etc.
So we sat down and figured out somethings she can do to change it. I wasn’t able to drive 2 hours and then another 2 back so we planned extra hard on how we were gonna fix this.
What I came up with was the “EZ Formula #7″.
A guideline of 7 things to do when there’s “no time” for anything:
- Plan Ahead- I know you’ve hear this one a gajillion times but most people don’t do it. Im talking about 72%. Take 5 min to plan how your next week will be. From food, to workouts, to grocery shopping. Just plan a time for everything. We made my mom sit down and actually plan things that are important for her to do. She does about 10,000 things a weeks so planning helped figure out how to do them all.
- Write Things Down- Write down what you need to do, goals, workouts, everything. Put it all over your house. When I really wanna do something I write it down and post it everywhere i’m always at. (mainly the fridge). Put pictures of what you wanna look like or don’t wanna look like. Put pictures of your kids to show you that’s what your doing this for. My mom’s main problem was forgetting to workout since it was something new to her schedule. So we wrote it all over her office and home. Writing things down makes you actually visualize it.
- Cook- Ever heard the saying “you cook better to look better“? This is one of the most effective tips for my moms transformation. Cooking and cooking in bulk allows you to have more meals ready for your week. When we started she would cook right before she would eat. So eventually she got burned out and had no time to cook. We figured out on sunday after church she had an hour to cook some of her favorite meals in bulk and put them in tupperware. That way instead of forgetting a meal and rushing to Mcdonalds she had one ready in her tupperware.
- Eat Every 3-4 Hours- Eating smaller meals every 3-4 hours keeps your body out of starvation mode and boosts your metabolism. With her schedule we figured out a simple meal schedule. She’d wake up and eat at 8am, go into work at 9am. at about 10-1030 am she would have a snack like a shake or a bar, at 1pm she’d be out for lunch so she would eat a meal she already had prepared, at 3 or 4pm she’d have a snack or a meal depending how hungry she was, at 5pm she’d get out of work, 6pm she’d workout, 7pm she’d drink her recovery shake, and at 9 or 10 depending on how she felt she’d have a snack of cottage cheese or a protein meal.
- Master P- Protein is key with everything. Every meal or snack had to have protein for 3 main reasons. 1 your body requires more calories to digest protein this is the thermogenic effect of food. 2 protein allows you to feel full almost as much as fiber does. 3 protein builds and maintains muscle THIS IS THE MAIN REASON!!!
- Expect Failure- With my moms job there are always surprise meetings all the time. So if she had not time to eat because a surprise meeting was called she always had a protein bar or shake in her office ready. Sometimes she would forget her meal at home so she put another shake in her car. Not the protein bar cause it would melt. All you need to do is have a shaker bottle and put some protein powder in there. Just have it ready in case you need it and when you do just add water and your all set.
- No Time Workouts- Alot of the time my mom only had 2o-40 min to workout. That is perfect. Nobody actually needs 2-3 hours of working out! Stick to 30-40 min intervals. They are more intense but burn 9x more fat than traditional training in half the time. There’s no gym in my small hometown so my mom would workout at home. I would send her workouts we do at camp Really all she had were a pair of 15lb dumbells and that was it. There’s no need for fancy equipment, bodyweight workouts are awesome. Who cares if you can curl 300lbs when you can’t even do a pull up right? Try this quick simple workout. Squat 20 sec, 10 sec break, run in place 20 sec, 10 sec break, push up 20 sec, 10 sec break, lunges 20 sec, 10 sec break, jump clap 20 sec. Do this rest a minute and repeat 4 times.
After we added the “EZ formula #7″ to my moms life things took a drastic change for the better.
Fear and Self Conciousness
Wednesday, November 4th, 2009Hey everybody hope your doing great.
This will be just a quick post because I have to go back to my hometown. My great grandma passed away after weeks of fighting. She can finally be at peace.
Thank you for all your support everybody. Love you guys.
Self conciousness and fear can criple any chance of getting to your goals. Fear stops you from even trying to reach that goal while self conciousness beats you down and makes sure you wont get there.
Alot of people are self concious about things like their body or belongings. People worry about what others will think about their brand of clothes or how they fit. They are self concious about their body so they get a gym membership but fear gets the best of them. On the way to the gym they start thinking about how many people will be there, and how many people are gonna see them workout. Then they start thinking about the fact that they haven’t worked out in a long time and don’t remember how to and all the people at the gym are there and will see that. They start thinking and fearing the embarassment so they turn their car around and head home.
Even i’m guilty of it sometimes. Just the other day I rescheduled 2 meetings with important people all because I looked like a chia pet. How was I gonna come off as professional when I walk into the meeting with a fro! Unfortunately we live in a generation where the more handsome and beautiful and fit are able to get a better job faster then an overweight person. Even overweight patients are treated differently by their doctors.
Shattering fear and self conciousness will allow you to reach your goal wether it be fitness or life. Not worrying about how you look and not being scared of what people think will let you get a workout in and finally see it’s not as bad as you thought. Try a bootcamp. Bootcamps are filled with people who have the same goals as you. You might end up liking it 
Get out of your comfort zone and jump in!
Role Models, Candy, And Bad Genes
Monday, November 2nd, 2009Hey everybody hope you had a great halloween.
Im gonna rant a little bit about something I saw over the weekend. How good of a role model are you?
I went out trick or treating on saturday with my family and had tons of fun. But I saw tons of things that really freaked me out a bit.
I saw kids get tons of candy and have tons of fun. That wasn’t the bad part, kids are supposed to like candy, it’s like telling a dog not to like bones. The mother of one of the kids was telling him to only eat 3 candies and that’s it for the night. I thought how cool she’s teaching healthy habits to her kid. Until I noticed her eating her 15th piece of candy.
It opened my eyes a bit. Everywhere I turned I saw it. A dad telling his kid to only order small Mcnuggets while he orders an angus 3 pounder value sized.
Take a look around at how many people you see trying to teach their kids healthy habits when they don’t follow it at all. It’s the golden rule. PRACTICE WHAT YOU PREACH.
Your not gonna learn how to be a millionare from a homeless guy right? So lead by example. It’s one thing to not care about your own health or body and expect it not to happen to your kids.
One of the biggest excuses I hear is I inherited my family’s bad genes. My response, No you just inherited your family’s bad habits.
Take care of your kids and teach them by showing them how it’s done.
Do exactly the opposite of what these people do.
Which One Are You
Tuesday, September 22nd, 2009There are 2 types of fit bodies now a days. There is the gym body, and the beach body. They both look great but there is a major difference.
(stock photo)
Let’s start with the gym body. It’s the most common type. The gym body displays alot of mass and gets a big pump when working out. Usually the person with the gym body is the person following all the mainstream media advice and staying in the gym 2 hours a day 6 days a week. Each muscle is trained with high volume and tons of sets and reps to make sure the muscles break down to regrow. This type of body looks good by being huge and above average but they are missing a tight waist and usually have a little more bodyfat so they tend to look a little softer. Ask this guy to catch your dog and he’d surely pass out within a few feet.
(stock photo)
(stock photo)
Now the beach body aims to stay lean and trains for strength and performance. Think of a marine or a UFC fighter. They are strong and super conditioned. They can peel off their shirt anytime of the year and still have a rock hard body. Their workouts are brief and intense lasting no longer than 30-40 min. The type of workouts they do allow the beach body to be universal. To have amazing conditioning and amazing strength whenever they need.
(stock photo)
So i’m gonna ask you again which one are you or which one would you like to be?
I remember when I was in college there was this one big guy at the gym. He was huge, but soft. Spent hours at the gym and loved being the big guy. He was a cool guy we actually became good friends but he was kind of a brute. I guess when your muscles grow huge so does your head. We’d never see eye to eye about fitness because well… I workout 40 min and he workedout 2-3 hours . I worked out total body with intervals he did one bodypart at a time. I added different types of intervals for conditioning he did 1 hour on a treadmill.
(stock photo)
I remember one day we had a field day where we did different activities from rock climbing to grappling and even sports. It was an all day event and my buddy almost passed out after the first hour. He lost at all the sports because he was too heavy and sluggish. His excuse was that he had a tough workout 2 days ago and is still recovering from it. But at least he looked good right.
I don’t wanna brag but I wiped my friend out on every activity. See the difference.
So let me ask you one last time. Which one are you or which one do you want to be?
P.S. If the beach body is the one you wanna be then check this out http://tinyurl.com/auvonu
P.S.S. New spots are open for october camp! If you are still iffy about it check out what Myriam said about losing all her 40lb babyweight http://tinyurl.com/mnjnf9
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Burn The Fat
